Description
Bursting with flavor and nutrition, this Healthy Mediterranean Rice and Beans recipe is your answer to a quick dinner, easy lunch, or hearty meal prep idea. With a wholesome mix of brown rice, protein-rich beans, colorful bell peppers, and Mediterranean herbs, it’s a one-pan, plant-based recipe that’s naturally vegan and gluten-free. The citrusy brightness from lemon juice and the warmth of cumin and paprika bring layers of flavor that make this dish both comforting and exciting. Ideal for anyone seeking easy recipes, healthy snacks, or meatless dinner ideas.
Ingredients
1 tablespoon extra virgin olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 can (15 oz) diced tomatoes, drained
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
Salt and black pepper to taste
2 cups cooked brown rice
1 can (15 oz) pinto beans or cannellini beans, drained and rinsed
2 tablespoons freshly squeezed lemon juice
1/4 cup chopped fresh parsley
2 cups fresh spinach (optional)
Instructions
1. Heat olive oil in a large skillet over medium heat. Add diced onions and sauté for 3–4 minutes until translucent. Stir in the garlic and cook for another 1–2 minutes until fragrant.
2. Add diced bell peppers and cook for 5–6 minutes until slightly softened. Stir in cumin, paprika, oregano, and red pepper flakes.
3. Pour in drained diced tomatoes, season with salt and pepper, and let simmer for 5 minutes to blend flavors.
4. Fold in cooked rice and drained beans. Mix thoroughly and cook for 4–5 minutes until heated through.
5. Add lemon juice, parsley, and spinach (if using). Stir until spinach wilts and everything is well combined.
6. Serve warm with extra parsley and a drizzle of olive oil if desired.
Notes
Use day-old rice for a fluffier, less sticky texture.
Don’t skip the lemon juice—it balances the earthiness with a fresh pop.
To make it more filling, top with feta or a fried egg if not vegan.
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 6g
- Sodium: 420mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
Keywords: healthy snack, quick dinner, easy recipe, vegan meal, rice and beans, Mediterranean